Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease. Here are 9 evidence-based health benefits of eating oats and oatmeal. What Are Oats and Oatmeal?Oats are a whole-grain food, known scientifically as Avena sativa. Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats. Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. They’re also often included in muffins, granola bars, cookies and other baked goods. 1. Oats Are Incredibly NutritiousThe nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1, 2, 3). They also contain more protein and fat than most grains (4). Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.
2. Whole Oats Are Rich in Antioxidants, Including AvenanthramidesWhole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats (6). Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (7, 8, 9). In addition, avenanthramides have anti-inflammatory and anti-itching effects (9). Ferulic acid is also found in large amounts in oats. This is another antioxidant (10).
3. Oats Contain a Powerful Soluble Fiber Called Beta-GlucanOats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut. The health benefits of beta-glucan fiber include:
4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From DamageHeart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels (1, 14). Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (15).
5. Oats Can Improve Blood Sugar ControlType 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes (16, 17, 18). They may also improve insulin sensitivity (19). These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood (20).
6. Oatmeal Is Very Filling and May Help You Lose WeightNot only is oatmeal (porridge) a delicious breakfast food — it’s also very filling (21). Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (12, 22). Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (23, 24).
7. Finely Ground Oats May Help With Skin CareIt’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as “colloidal oatmeal.” The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions (25, 26, 27). For example, oat-based skin products may improve uncomfortable symptoms of eczema (28). Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.
8. They May Decrease the Risk of Childhood AsthmaAsthma is the most common chronic disease in kids (29). It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs. Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases (30). However, studies suggest that this doesn’t apply to all foods. Early introduction of oats, for example, may actually be protective (31, 32). One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma (33)
9. Oats May Help Relieve ConstipationElderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Laxatives are often used to relieve constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life (34). Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (35, 36). One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks (37). What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.
How to Incorporate Oats Into Your DietYou can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast. Here is a very simple way to make oatmeal: Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt. Also, oats are often included in baked goods, muesli, granola and bread. Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten (38). If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.
Oats Are Incredibly Good for YouOats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. In addition, they’re high in fiber and protein compared to other grains. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. At the end of the day, oats are among the healthiest foods you can eat. The post 9 Health Benefits of Eating Oats and Oatmeal appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/9-health-benefits-of-eating-oats-and-oatmeal/
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It’s all too common for many of us with celiac disease or non-celiac gluten sensitivity: we get that “uh-oh” feeling that we’ve been glutened, and then we get slammed with what feels like a brick wall of fatigue. In fact, fatigue is one of the most frequent symptoms mentioned by those with celiac or gluten sensitivity, and it’s a symptom that seems to stick around (or recur all too often) long after you adopt the gluten-free diet. And gluten-related fatigue can be debilitating—in some cases, even more debilitating than diarrhea and other digestive symptoms more commonly associated with celiac disease and gluten sensitivity. Therefore, figuring out how to cope with it is a high priority, especially if you experience symptoms frequently. Malnutrition, Anemia May Cause Fatigue in Celiac DiseaseIt’s not entirely clear what causes fatigue in celiac disease and non-celiac gluten sensitivity, but it’s one of the top symptoms mentioned, both prior to initial diagnosis and when people are accidentally exposed to gluten following that diagnosis. One study found that 82% of newly-diagnosed celiacs complained of fatigue. Some researchers speculate that fatigue may be caused by malnutrition, at least in those with celiac disease—celiac-induced intestinal damage can mean your body doesn’t absorb nutrients well. Fatigue also can be caused by anemia, which frequently appears in people with celiac disease who haven’t yet been diagnosed or who aren’t following the gluten-free diet. However, malnutrition and anemia probably don’t explain the sudden fatigue people with celiac disease can experience if they’ve inadvertently ingested gluten, so there may be some other process at play. Since people with gluten sensitivity don’t have the same intestinal damage as those with celiac disease, malnutrition and anemia don’t explain why non-celiac gluten-sensitives experience fatigue, too…but they definitely do experience it. In addition to fatigue, brain fog and sleep problems are common effects of accidental gluten ingestion. Both obviously have an impact on fatigue, as well—brain fog makes it even more difficult to function, and insomnia makes you even more tired. So How Can You Cope With Gluten-Induced Fatigue?It’s depressing to say that there’s no magic bullet to relieve fatigue once you’ve been glutened. Therefore, most of what I can recommend involves common-sense measures you can take to ease your tiredness while your body is recovering:
Possible Help in Supplement Form?There’s some evidence that supplements of L-carnitine, an amino acid, can help with fatigue in people with celiac disease. L-carnitine helps your cells produce energy by breaking down fat, and may help your brain more efficiently utilize the neurotransmitters serotonin and glutamate. Studies have shown that L-carnitine reduces fatigue in people with chronic fatigue syndrome and fibromyalgia. In a small study performed in Italy, 30 celiacs took 2 grams of L-carnitine daily for six months while another 30 took a placebo, and researchers then compared the fatigue levels in the two groups. They found fatigue, as measured by a validated scientific scale, was significantly reduced in the L-carnitine group when compared with the placebo group. Keep in mind that this study hasn’t been duplicated—you definitely should talk about the benefits and risks with your doctor before trying L-carnitine for gluten-related fatigue. Side effects can include a rapid heart rate, high blood pressure, nausea, headache and even difficulty sleeping (not what you want when you’re suffering from fatigue!). People with thyroid disease or liver disease may need to steer clear of L-carnitine supplements altogether. A Word from VerywellThere’s no doubt that fatigue is a major problem for those with celiac and gluten sensitivity … and it’s a problem that has no easy solution. As I said, there’s no magic bullet or pill to make you instantly not tired. However, trying a few strategies for recovering from an accidental glutening the next time you get accidentally glutened may help you feel slightly better, or even possibly a little more energetic. By Jane Anderson | Medically reviewed by a board-certified physician Updated December 05, 2018 The post Overview of Fatigue Caused By Gluten appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/overview-of-fatigue-caused-by-gluten/ I was recently referenced by Onegreenplanet.org as a blog to use when looking for adopting a Zero Waste Lifestyle (see #2). The article, 10 ways to Adopt a Zero Waste Lifestyle by Kate Good, is a great compilation of advice. I thought I would share it here: On whole, the American population only represents five percent of the world’s population, yet as a nation we generate about 30 percent of the world’s garbage. Now I’m not placing blame on any one individual, we are all in this together. On average, every person in the U.S. creates one million pounds of materials per person a year. To break this down a little, that is enough garbage to fill63,000 garbage trucks everyday. All that trash doesn’t just disappear, there are over 1,908 landfills in the U.S. and we’ve all heard the stories about trash island. I know these figures seem impossible, but think about how much waste you produce on a regular day. Disposable water bottles, coffee cups, napkins, all the packaging you throw out, the list goes on and on because we live in a very disposable society. But sitting back and accepting this trash problem is hardly the answer, in fact, with a few adjustments living a zero waste lifestyle is very possible. Living a zero waste lifestyle involves a little forethought and a lot of inspiration. Bea Johnson, the famed Zero Waste Home blogger and zero waste guru outlines simple steps everyone can adopt to limit their trash legacy. If everyone in America adopted only a few of these habits, we could save thousands of tons of trash from landfills, improve air and water quality, and even save some money in the process. Per Bea Johnson’s method, I have separated these tips into categories that show you how to prevent waste in the various aspects of your life. So, what do you say, is it time for you to break up with your trash? Kitchen1. Down with Disposables — The kitchen is filled with disposable items that are responsible for a whole lot of waste. Try these alternatives instead:
2. Buy in Bulk — Disposable containers generate 13 million tons of plastic waste in the U.S. Taking a few minutes of planning before you head to the grocery store can help eliminate that waste.
3. Love your Leftovers – Forty percent of all food goes to waste in the U.S. Check out these recipes from WeHateToWaste.com and learn to love your leftovers. Whatever can’t be salvaged should be composted! Closet4. Shop Second Hand — Carbon Trust estimates that CO2 emissions associated with clothing account for three percent of global emissions. This number includes out-sourced production, shipping, washing, and drying. Shopping second hand saves good clothing from a landfill and reduces the overall demand for clothing production. 5. Take Care of Clothes — Buying fewer items of higher quality will save you money in the long run and make it more likely you will take the time to mend rips and tears instead of throwing it out. Office6. Bring Your Lunch — According to RecycleWorks.org, disposable lunches (to-go packaging, plastic utensils, etc) generate 100 pounds of trash per person annually. Check out these waste-free lunch supplies from ReUseIt.com and save some waste and money as well. 7. Go Digital — The average office worker uses two pounds of paper per day! Take notes on your laptop and communicate with your colleague’s via e-mail rather than using paper. 8. Recycle! — Unless your office has gone completely paper-less, chances are there are stacks of paper that could be recycled. While reusable water bottles are the BEST option, any plastic water bottles should be recycled as well. Introduce a recycling bin to your office, you can even make a game out of it with help from Recyclebank. Bathroom9. Simplify Cleaning Supplies — White Vinegar and baking soda are your new best friends. These all natural alternatives to dangerous chemical cleaners are versatile, effective, and eliminate plastic bottle waste. Check out this link for a list of zero waste alternatives for all your bathroom supplies. 10. Make Your Own Cosmetics — Save money, avoid harsh chemicals, plastic containers, and packaging by making your own cosmetics. Check out Free People’s blog for instructions on how to make your own natural cheek and lip stains, perfume, shampoo, make-up remover, and more. Also be sure to check out OGP’s very own DIY beauty guides right here. Credits: Lauren The post The tales of a massive floating island made of garbage is not a myth. Here’s how to adopt a zerowaste lifestyle appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/the-tales-of-a-massive-floating-island-made-of-garbage-is-not-a-myth-heres-how-to-adopt-a-zerowaste-lifestyle/ Back in 2004, nutritionists everywhere were screaming at movie theater screens, threatening to boycott Mean Girls when Regina George “innocently” (you never know with Queen Plastic) asked how butter’s contents translated into nutritional value. We’ll limit this healthy-eating lecture to a minimum: In order for your body to function, you need to make sure you’re consuming enough essential nutrients in your everyday diet with actual healthy food. Just so you know…butter does not count as a good carb and no, your beloved chicken-and-broccoli combination platter doesn’t satisfy anything but your 1:33 a.m. craving for Chinese food. Okay, so you might be the outlier and pack kale for lunch and reach for a banana post-workout—TEACH US YOUR WAYS—but are you 100% sure you’re meeting the daily requirements of all that is good? We tapped into the minds of registered dietitians Emily Haller and Keri Gans for dead giveaways you need to step up your nutrient intake. Blurred vision? You might need to eat more carrots—not be prescribed glasses. Click to read more https://app.quuu.co/r/p–llal The post Dietitians Emily Haller and Keri Gans on the dead giveaways that you need to step up your nutrient intake. appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/dietitians-emily-haller-and-keri-gans-on-the-dead-giveaways-that-you-need-to-step-up-your-nutrient-intake/ Wondering what not to eat when gluten-free? We’ve got your back! These recipes give you a week full of gluten-free meals that are sure to leave you full and satisfied. Just be sure to double-check that the brands of packaged foods you are buying are certified gluten-free.Day 1 Breakfast: Berry Smoothie BowlDWe turned one of our favorite smoothies into a smoothie bowl and topped with even more fresh fruit and a few toasted almonds for a little crunch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Day 1 Lunch: Asparagus Nicoise SaladI’ve used Nicoise as an appetizer or main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, do-ahead sure thing. —Jan Meyer, St. Paul, Minnesota Day 1 Dinner: Grilled Eggplant Parmesan StacksWe love eggplant Parmesan, but when it’s hot outside, the dish feels too heavy. Grilled eggplant slices topped with tomato, mozzarella and Parm satisfy everyone. —Joann Parlin, Little Egg Harbor, New Jersey Day 2 Breakfast: Curry ScrambleI have eggs every morning, and this is a great change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand.—Valerie Belley, St. Louis, Missouri Day 2 Lunch: Shrimp Avocado SaladThis salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michiga Day 2 Dinner: Mom’s Roast ChickenThis is the best way to cook a whole chicken that roasts up super juicy with crisp, golden skin. It’s simply seasoned, but packs in so much flavor. —James Schend, Taste of Home Food Editor Click to read more https://app.quuu.co/r/rogppgb The post Your 7-Day Gluten-Free Meal Plan appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/your-7-day-gluten-free-meal-plan/ Eating too much sugar is really bad for your health. It’s been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes and cancer (1, 2, 3, 4, 5). Many people are now trying to minimize their sugar intake, but it’s easy to underestimate how much you’re actually consuming. One of the reasons is that many foods contain hidden sugars, including some foods that you wouldn’t even consider to be sweet. In fact, even products marketed as “light” or “low-fat” often contain more sugar than the regular versions (6). The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should limit their intake to 9 teaspoons (7). A teaspoon of sugar contains 4 grams, so this amounts to 24 grams per day for women and 36 grams for men. Most people today eat much more than that. Here are 18 foods and drinks that contain way more sugar than you would think. 1. Low-Fat YogurtYogurt can be a highly nutritious food. However, not all yogurt is created equal. Like many other low-fat products, low-fat yogurts have sugar added to them to enhance flavor. For example, a single cup (245 grams) of low-fat yogurt can contain up to 47 grams of sugar, which is 12 teaspoons. This is more than the daily limit for men and women in just a single cup of so-called “healthy” yogurt (8). Furthermore, low-fat yogurt doesn’t seem to have the same health benefits as full-fat yogurt (9, 10, 11, 12). It’s best to choose full-fat, natural or Greek yogurt. Avoid yogurt that has been sweetened with sugar. 2. BBQ SauceBBQ sauce can make a tasty marinade or dip. However, 2 tablespoons of it can contain around 14 grams of sugar, or over 3 teaspoons (13). In fact, up to 40% of the weight of BBQ sauce may be pure sugar (13). If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you aren’t getting too much, check the labels and choose the sauce with the least amount of added sugar. And remember to watch your portions. 3. KetchupKetchup is one of the most popular condiments worldwide, but like BBQ sauce, it is often loaded with sugar. Try to be mindful of your portion size when using ketchup and remember that a single tablespoon of ketchup contains 1 teaspoon of sugar (14). 4. Fruit JuiceLike whole fruit, fruit juice contains some vitamins and minerals. However, despite seeming like a healthy choice, these vitamins and minerals come with a large dose of sugar and very little fiber. It usually takes a lot of fruit to produce a single glass of fruit juice, so you get much more sugar in a glass of juice than you would get by eating whole fruit. This makes it easy to consume a large amount of sugar quickly. In fact, there can be just as much sugar in fruit juice as there is in a sugary drink like Coke. The poor health outcomes that have been convincingly linked to sugary soda may be linked to fruit juices too (15, 16, 17). It’s best to choose whole fruit and minimize your intake of fruit juices. 5. Spaghetti SauceAdded sugars are often hidden in foods that we don’t even consider to be sweet, such as spaghetti sauce. All spaghetti sauces will contain some natural sugar given that they’re made with tomatoes. However, many spaghetti sauces have extra sugar added to them as well. The best way to ensure you aren’t getting any unwanted sugar in your pasta sauce is to make your own. However, if you need to buy pre-made spaghetti sauce, check the label and pick one that either doesn’t have sugar on the ingredients list or where it’s listed very close to the bottom. This indicates that it’s not a major ingredient. 6. Sports DrinksSports drinks can often be mistaken as a healthy choice for those who exercise. However, sports drinks are designed to hydrate and fuel trained athletes during prolonged, intense periods of exercise. For this reason, they contain high amounts of added sugars that can be quickly absorbed and used for energy. In fact, a standard 20-oz (570 ml) bottle of a sports drink will contain 32 grams of added sugar and 159 calories, which is equivalent to 8 teaspoons of sugar (18). Sports drinks are therefore categorized as “sugary drinks.” Like soda and fruit juice, they have also been linked with obesity and metabolic disease (19, 20, 21). Unless you’re a marathon runner or an elite athlete, then you should probably just stick to water while exercising. This is by far the best choice for most of us (22). 7. Chocolate MilkChocolate milk is milk that has been flavored with cocoa and sweetened with sugar. Milk itself is a very nutritious drink. It is a rich source of nutrients that are great for bone health, including calcium and protein. However, despite having all the nutritious qualities of milk, an 8-oz (230 ml) glass of chocolate milk comes with an extra 2 teaspoons of added sugar, which most of us could do without (23, 24). 8. GranolaGranola is often marketed as a low-fat health food, despite being high in both calories and sugar. The main ingredient in granola is oats. Plain rolled oats are a well-balanced cereal containing carbs, protein, fat and fiber. However, the oats in granola have been combined with nuts and honey or other added sweeteners, which increases the amount of sugar and calories. In fact, 100 grams of granola contains nearly 400 calories and over 6 teaspoons of sugar (25, 26). If you like granola, try choosing one with less added sugar or make your own. You can also add it as a topping to fruit or yogurt, rather than pouring a whole bowl. 9. Flavored CoffeesFlavored coffee is a popular trend, but the amount of hidden sugars in these drinks can be staggering. A large flavored coffee in some coffeehouse chains can contain up to 25 teaspoons of sugar. That’s equivalent to 100 grams of added sugar per serving, or nearly 3 times the amount you would get from a 12-oz (340 ml) can of Coke. Considering the strong link between sugary drinks and poor health, it’s probably best to stick to coffee without any flavored syrups or added sugar. 10. Iced TeaIced tea is a chilled tea, usually sweetened with sugar or flavored with syrup. It’s popular in various forms and flavors around the world, and this means the sugar content can vary slightly. Most commercially prepared iced teas will contain around 33 grams of sugar per 12-oz (340 ml) serving, which is about the same as a can of Coke. If you like tea, pick regular tea or choose iced tea that doesn’t have any sugars added. 11. Protein BarsProtein bars are a popular snack. Foods that contain protein have been linked with increased feelings of fullness, which can help with weight loss (27, 28). This has led people to believe that protein bars are a healthy snack. While there are some healthier protein bars on the market, many contain around 30 grams of added sugar, making them similar to a candy bar. When choosing a protein bar, read the label and avoid those that are high in sugar. You can also eat a high-protein food like yogurt instead. 12. VitaminwaterVitaminwater is marketed as a healthy drink containing added vitamins and minerals. However, like many other so-called “health drinks,” Vitaminwater comes with a large amount of added sugar. In fact, a bottle of regular Vitaminwater contains 120 calories and 32 grams of sugar. Despite all the health claims, it’s wise to avoid Vitaminwater as much as possible. You could opt for the sugar-free version, which is sweetened with artificial sweeteners instead. That being said, plain water or sparkling water are much healthier choices if you’re thirsty. 13. Pre-Made SoupSoup isn’t a food that you generally associate with sugar. When it’s made with fresh whole ingredients, it’s a healthy choice and can be a great way to increase your vegetable consumption without much effort. The vegetables in soups have naturally occurring sugars, which are fine to eat given that they usually come in small amounts and with lots of other beneficial nutrients. However, many commercially prepared soups have a lot of added ingredients, including sugar. To check for added sugars in your soup, look at the ingredients list for things like sucrose, high fructose corn syrup, barley malt, dextrose, maltose and other syrups. The higher up on the list an ingredient is, the higher its content in the product. Watch out for when manufacturers list small amounts of different sugars, as that’s another sign the product could be high in total sugar. 14. Cereal BarsFor on-the-go breakfasts, cereal bars can seem like a healthy and convenient choice. However, like other “health bars,” cereal bars are often just candy bars in disguise. Many contain very little fiber or protein and are loaded with added sugar. 15. Canned FruitAll fruit contains natural sugars. However, some canned fruit is peeled and preserved in sugary syrup. This processing strips the fruit of its fiber and adds a lot of unnecessary sugar to what should be a healthy snack. The canning process can also destroy heat-sensitive vitamin C, although most other nutrients are well preserved. Whole, fresh fruit is best. If you want to eat canned fruit, look for one that has been preserved in juice rather than syrup, which has a slightly lower sugar content. 16. Canned Baked BeansBaked beans are another savory food that is often surprisingly high in sugar. A cup (254 grams) of regular baked beans contains about 5 teaspoons of sugar (29). If you like baked beans, you can choose low-sugar versions, which contain about half the amount of sugar found in regular baked beans. 17. Bottled SmoothiesBlending fruits with milk or yogurt in the morning to make yourself a smoothie can be a great way to start your day. However, not all smoothies are healthy. Many commercially produced smoothies come in large sizes and can be sweetened with things like fruit juice, ice cream or syrup, which increases their sugar content. Some of them contain ridiculously high amounts of calories and sugar, containing over 96 grams, or 24 teaspoons of sugar in a single serving (30). For a healthy smoothie, check the ingredients and make sure you watch your portion size. 18. Breakfast CerealBreakfast cereals are a popular, quick and easy breakfast food. However, the cereal you choose could greatly affect your sugar consumption, especially if you eat it every day. Some breakfast cereals, particularly those marketed at children, have lots of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 30-gram (1-ounce) serving (31, 32, 33). Check the label and try choosing a cereal that is high in fiber and doesn’t contain added sugar. Or better yet, wake up a few minutes earlier and cook a quick healthy breakfast with a high-protein food like eggs. Eating protein for breakfast can help you lose weight. The Bottom LineAdded sugars aren’t a necessary nutrient in your diet. Although small amounts are fine, they can cause serious harm if eaten in large amounts on a regular basis. The best way to avoid hidden sugars in your meals is to make them at home so you know exactly what’s in them. However, if you need to buy prepackaged food, make sure you check the label to identify any hidden added sugars, especially when buying foods from this list. The post 18 Foods and Drinks That Are Surprisingly High in Sugar appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/18-foods-and-drinks-that-are-surprisingly-high-in-sugar/ Consuming more than two servings of yogurt per week may lower the risk of developing heart disease or stroke, a study claims. High blood pressure or hypertension is a major cardiovascular disease risk factor. Clinical trials have previously demonstrated beneficial effects of dairy consumption on cardiovascular health. Yogurt may independently be related to cardiovascular disease risk, according to the study published in the American Journal of Hypertension. “We hypothesised that long-term yogurt intake might reduce the risk of cardiovascular problems since some previous small studies had shown beneficial effects of fermented dairy products,” said Justin Buendia from Boston University School of Medicine in the US. “Our results provide important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fibre-rich fruits, vegetables, and whole grains,” said Buendia. The research included over 55,000 women (aged 30-55) with high blood pressure from the Nurses’ Health Study and 18,000 men (aged 40-75) who participated in the Health Professionals Follow-Up Study. Higher intakes of yogurt were associated with a 30 per cent reduction in risk of myocardial infarction or heart attack among the Nurses’ Health Study women and a 19 per cent reduction in the Health Professionals Follow-Up Study men. There were 3,300 and 2,148 total cardiovascular disease cases (myocardial infarction, stroke, and revascularisation) in the Nurses’ Health Study and the Health Professionals Follow-Up Study, respectively. Higher yogurt intake in women was associated with a 16 per cent lower risk of undergoing revascularization, according to researchers. The surgical procedure places new blood vessels around existing blockages to restore necessary blood flow to the heart muscle. In both groups, participants consuming more than two servings a week of yogurt had an approximately 20 per cent lower risk of major coronary heart disease or stroke during the follow-up period, researchers said. When revascularisation was added to the total cardiovascular disease outcome variable, the risk estimates were reduced for both men and women, but remained significant, they said. When revascularisation was added to the total cardiovascular disease outcome variable, the risk estimates were reduced for both men and women, but remained significant, they said. Higher yogurt intake in combination with an overall heart-healthy diet was associated with greater reductions in cardiovascular disease risk among hypertensive men and women. The post Eating yogurt may reduce heart disease risk appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/eating-yogurt-may-reduce-heart-disease-risk/ You know what they say, a cup of coffee a day keeps the doctor away…right? Fine, that isn’t necessarily how that popular saying goes, but with 54% of Americans drinking coffee daily it might as well be. Unfortunately, the calories in your daily cup of Joe can quickly add up. While black coffee itself is only a handful of calories, adding milk, flavoring, and sugar can increase a coffee’s calorie count pretty quickly. Thankfully, there are simple hacks to making your daily coffee a little bit healthier. 1. Drink your coffee black.Black coffee, including espresso, has less than 10 calories per 8-ounce cup. If you want to cut calories and keep your coffee as healthy as possible, consider ordering a regular brew without any added ingredients. Black coffee can be bitter, but over time your taste buds will adapt to the bold flavor. If you’re new to black coffee, here’s a helpful beginner’s guide to get you through the initial introduction from Manual Coffee Brewing. 2. Stick to almond milk.Assuming you aren’t allergic to nuts, Dr. Oz notes that almond milk is the healthiest “milk” choice to mix with your cup of Joe. Unlike whole milk, which can make your cup of coffee 180 calories, almond milk will keep your coffee under 100 calories per serving. 3. Ditch artificial creamers.Artificial creamers are filled with ingredients and packed with sugar, making them not the healthiest thing to put in your coffee, let alone your body. Rather than add these creamers to your coffee, opt for coconut milk with a dash of vanilla extract. Alternatively, try mixing your milk of choice with a teaspoon of honey for a hearty, flavor-packed coffee additive. If you’re feeling ambitious, make a homemade creamer. Click to read more https://app.quuu.co/r/lggyy– The post 10 hacks to make your coffee healthier appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/10-hacks-to-make-your-coffee-healthier-2/ There are plenty of ways to make your coffee healthier. You know what they say, a cup of coffee a day keeps the doctor away…right? Fine, that isn’t necessarily how that popular saying goes, but with 54% of Americans drinking coffee daily it might as well be. Unfortunately, the calories in your daily cup of Joe can quickly add up. While black coffee itself is only a handful of calories, adding milk, flavoring, and sugar can increase a coffee’s calorie count pretty quickly. Thankfully, there are simple hacks to making your daily coffee a little bit healthier. Click to read more https://app.quuu.co/r/lggyy– The post 10 hacks to make your coffee healthier appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/10-hacks-to-make-your-coffee-healthier/ You are here because clenching your teeth is becoming a source of embarrassment to you and you want to stop this. The truth is you are not into this alone. Studies have shown that nearly 3 billion people worldwide clench their teeth. But this doesn’t mean it is a normal thing. It is something you should not be proud of. It is a habit you need to stop immediately. Unfortunately, people can’t stop what they don’t know exists. A lot of people are living with this condition without knowing it. This is because it is very difficult to diagnose. It can take months, by then significant damages may already be done. This condition affects people of all ages causing severe tooth damage, jaw disorder and headaches. It was estimated that nearly 10 percent of those that grind their teeth do it so severely that their teeth are reduced to small nubs. I have good news for you. You came to the right place. However, I need to warn you. Just like in the case of stopping being a germaphobe, this is not a quick fix solution. But what you are going to learn here is an evergreen solution to your problem. But before we dive in, you need to understand what bruxism is. What is bruxism?Yes. It is a condition that leads to the parafunctional use of the teeth. It is characterized by the excessive grinding or gnashing of the teeth. People occasionally grind their teeth and this is harmless. It is only when they do this excessively that it I characterized as a health problem. There are two types of bruxism. There is the diurnal bruxism – where you grind your teeth while awake and the nocturnal bruxism – where you do this while sleeping, even during short naps. This type of bruxism is the most common type and it is one of the most common sleep disorders. What causes these teeth clenching you might ask.There are quite a number of reasons why you do this. But the bad news is, the causes of this clenching are largely unknown. While Medical Practitioners have made efforts to identify certain causes of awake bruxism, they are still at loss at what causes the sleep bruxism. But there is a consensus it may be due to a combination of physical, psychological and genetic factors. Understanding the reasons why you grind your teeth is as important as understanding how to stop it. So here are the top commonly agreed causes of teeth clenching. https://app.quuu.co/r/ropbpob The post How to Stop Clenching Your Teeth appeared first on Healthy Living Sage. from Healthy Living Sage https://healthylivingsage.com/how-to-stop-clenching-your-teeth/ |
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